5 Exercises To Tone Upper Arms

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All ladies want better looking and toned upper arms – even the regular gym goers. Achieving definition in the upper arms can be achieved but it does require a focused effort.

5 exercises to tone upper arms




Thankfully, the following 5 exercises do precisely that and all it takes is a few minutes extra each week on top of your regular routine:
 




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What You’ll Need For This Workout:

 
1. Kettlebell Swings

5 exercises to tone upper arms - Kettlebell swings




Stand and place your feet at about hip-width apart while gripping a kettlebell firmly with both hands. Keep the arms loose in front of your body. Slightly flex the knees while keeping your weight on your heels.

Give the kettlebell a small swing between your knees and then erupt upwards, bringing the kettlebell at least up to your chest, but preferably over your head.

Keep the arms straight throughout the entire movement. Return the kettlebell back to the starting position and repeat the swing. Make good use of the momentum you build up through each rep.

Do 2–3 sets of 15–20 reps each.

Video Demonstration:


 

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2. Dumbbell Tricep Kickbacks

5 exercises to tone upper arms - Dumbbell tricep kickbacks




While holding a dumbbell with your right hand, stabilize yourself on a flat bench using your left hand and knee. Keep your arm by your side and at a 90-degree angle.

While keeping the elbow fixed, slowly extend the arm back and up in order to maximize the tension in the tricep. Ensure that the shoulder does not move through the entire movement. Gradually lower the dumbbell back to the start position for a single rep.

Do 2–3 sets of 12–15 reps each for each arm.

Video Demonstration:


 

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3. Tricep Dips

5 exercises to tone upper arms - Tricep dips

While sitting on the edge of a bench or seat, place your hands palm down beside your thighs and grip the front edge with your fingers. Bend the knees with your feet out in front of you and scooch out forward so your hips and buttocks are suspended in front of the seat.

Lower the hips and bend at the elbows until your upper arms are parallel to the ground. Use your arms to push yourself back into the start position for a single rep.

Do 2–3 sets of 15-20 reps each.

Video Demonstration:


 
 
4. Resistance Band Lat Pulldown

5 exercises to tone upper arms - Resistance band lat pulldown

Stand and place your feet shoulder-width apart from each other. With your hands at shoulder-width distance apart and your palms facing outward, hold a resistance band in the middle. Fully extend the arms to above your head and a little behind.

As you move the band down and behind your back as far as you can go, pull your hands further apart and stretch the band as much as you are able. Return the band back to the starting position for a single rep.

Do 2–3 sets of 15–20 reps each.

Video Demonstration:


 
 
5. Arm Circles

5 exercises to tone upper arms - Arm circles

Stand up straight while extending your arms straight out to the sides.

Start by moving the arms in small circular movements in one direction for 15 seconds and then reverse the direction for another 15 for a single rep.

Do 2-3 sets in total.

Video Demonstration:

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What's Next...

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